Does Weight Training Stop Growth?

Concern about possible negative effects of kids and adolescents working out with weights is based on a belief that weight training undermines growth. If you are a parent of a child interested in weight training, you will want to know how it might affect his growth. Do a bit of homework to determine whether you should permit your budding fitness buff to include this kind of exercise in his physical activities.

  1. Bone Development

    • Children’s bones are constantly growing through structural changes. Growth spurts primarily occur during the adolescent or teenage years as the body releases growth hormones that stimulate growth. Those hormones particularly affect a child’s epiphyseal plates -- which are a type of cartilage found between long bones. This continues to happen up to late adolescence and sometimes into early adulthood.

    Weight Training and Bone Growth

    • The prevalent belief that weight training retards muscle growth has sparked scientific interest on the matter. In a study published in the "American Journal of Sports Medicine," researchers assessed the effects of strength training on children. The results showed that weight training had no negative effects on bone development. In fact, a 2005 study published in the “Journal of Strength Conditioning Research” showed that resistance training actually improves bone and muscle health. Therefore preventing your kids from participating in weight training sessions may cause them to miss out on key health benefits.

    Weight Training and Safety

    • While it is true that weight training does not hinder bone development, it must be practiced with caution. In the studies that showed that weight training actually benefits minors, it is worth noting that the children were closely monitored. As a result, they were in a relatively safe environment for weight training. Therefore, to thoroughly benefit from weight training, children to need to train in a safe environment. Ideally, they should be supervised by a coach or an adult to ensure that they are doing the exercises properly. An article from “American Family Physician” suggests that most weight training injuries in children are due to incorrect form when lifting heavy weights. As such, avoid letting your kids lift weights that are beyond their limitations. When their muscles cannot handle the extreme load, their sensitive joints are placed under more stress.

    Nutrition and Bone Health

    • Physical exercise is not the only thing that affects your child’s bone development. Proper nutrition also plays a role. Calcium, phosphorus, magnesium, vitamin D and protein are essential for bone development. For example, youths between the ages of 9 and 18 typically need about 1,300 mg of calcium a day. Incorporate foods such as milk, dark leafy greens, flaxseeds and almonds into your child’s diet. If your child is lactose intolerant or allergic to dairy products, almond milk is an ideal substitute. A 2011 study published by “Metabolism” showed that almonds inhibit the formation of osteoclasts – which is a type of bone cell that removes bone tissue.